What are some safer alternatives to MSG?
Monosodium glutamate (MSG) provides a rich flavour to dishes owing to its high umami concentration. While the US Food and Drug Administration (FDA) has classified the compound as safe, its regular and excessive use in meals can be harmful. Healthier substitutes to MSG can serve the flavour-enhancing purpose by virtue of their high levels of natural glutamates, without harming one’s health. Here are some options one can consider:
Shiitake mushrooms can be used after being caramelised on high heat.
Yeast extract, which is commonly used in industrial food production, can also be used domestically. For continental food preparations, Parmesan cheese is a natural source of glutamines, which are most concentrated towards the outer parts of the Parmesan wheel.
Sesame seed butter can be used for both Chinese and Middle Eastern dishes as a flavour enhancer. When cooking non-vegetarian food, anchovies can be considered as a healthy alternative to MSG. They contain the highest level of glutamate found in any fish. Another non-vegetarian option includes bone stock, which also contains high glutamate levels.